Thursday, May 19, 2022

How To Ease Anxiety And Stress

Supporting Someone With Anxiety Or Depression

Stress Relief Tips – Relieve Stress & Anxiety [4 tips]

There are ways that you can help someone with anxiety or depression. It may be helpful to:

  • let them know if youve noticed a change in their behaviour
  • spend time talking about their experiences and let them know youre there to listen without being judgmental
  • help them to get information from a website, library or community health centre
  • suggest they go to a doctor or health professional, and help them to make an appointment
  • offer to go with them to their appointment and follow up with them afterwards
  • encourage them to get enough sleep, to exercise and to eat well
  • encourage family and friends to invite them out and keep in touch, but dont pressure them to participate in activities
  • contact a doctor or hospital if they become a threat to themselves or others.

It is unhelpful to:

  • put pressure on them by telling them to snap out of it or get their act together
  • stay away or avoid them
  • tell them they just need to stay busy or get out more
  • pressure them to party more or wipe out how theyre feeling with drugs and alcohol
  • assume the problem will just go away.

If you or someone you know needs support, talk to a doctor or other health professional about getting appropriate treatment.

Dont Rely On Food To De

Yes, these foods may help reduce your cortisol levels but they wont have a significant impact on their own if youre not prioritizing stress management in other ways.

If you have a healthy diet but youre still incredibly stressed and not sleeping enough, you wont see the results youre looking for with food alone, Barth warns.

The key to lowering stress is a whole-body approach that includes exercising, getting enough sleep and managing chronic diseases like diabetes, hypertension, and obesity all of which can put your body in a prolonged state of inflammation.

And although we cant control our genes or, to some extent, our environment, we can help our bodies when we make smart decisions about the food we eat.

When it comes to our health, nutrition is the one thing we can control, Barth says.

What Is Music Therapy

This is where music therapy comes in. Music therapists work with individuals of all ages to help them communicate, process difficult experiences, and improve motor or cognitive functioning. A music therapy session is an interactive music-making experience where the client uses musical instruments in either an exploratory manner or through a more personalized exercise designed by the therapist to address a specific issue. According to the American Music Therapy Association , music therapy can have profound effects, and has helped many people since it became an established profession in the 1950s.

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Trust Your Musical Intuition

If you’ve ever listened to music and were moved to tears or motivated to run an extra mile because of it, you already understand that music can have an extreme impact on emotions. When intended, music can provide comfort during difficult times and also promote relaxation. You might be thinking that music is more complicated than you originally thought. It is! Although there is much to consider when using music therapeutically, humans have a particular knack for choosing music that soothes and heals them, without having to think too much about the technical aspects. Trust the way you feel, and if you think you might need more assistance with this process, consult a board-certified music therapist.

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The New Improved Way To Release Stress And Step Into A Vibrant Health

How to Relieve Stress and Anxiety

Here at the Brave Thinking Institute, we offer you yet another way to stimulate the vagus nerve.

Whether youre looking to release weight, calm your mind or just boost your overall health, Id love to invite you to discover a conscious dance modality that will help you stimulate your vagus nerve for vibrant health and joy:

TranscenDance

This amazing body-mind-spirit modality takes the mindfulness of yoga off the mat and infuses it with free-form joyful conscious dance.

There are ten stages of TranscenDance that walk you through including guided breathing, relaxation and stretching, fun, free-form conscious dance, energy healing, embodiment coaching, life empowerment, and more.

We combine the power of your breath, sound, energy, music, movement and mind helping you tap into multiple elements that improve vagal tone in every single class

  • Youll connect to your source of energy through slow, deep breaths on a guided breathing exercise.
  • The life-giving, nurturing movement of conscious dance and gentle stretching invite your body to slow down, creating the perfect conditions for your vagus nerve to kick in.
  • We use the power of sound to help you reconnect with your body, activating the muscles on your throat that stimulate the vagus nerve.
  • Youll share a sacred space of joy and self-nourishment with others creating bonds and social connections that generate positive emotions and increase your vagal tone.

If youd like to release stress, anxiety and blocked energy

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Tip : Talk About Your Worries

It may seem like a simplistic solution, but talking face to face with a trusted friend or family membersomeone who will listen to you without judging, criticizing, or continually being distractedis one of the most effective ways to calm your nervous system and diffuse anxiety. When your worries start spiraling, talking them over can make them seem far less threatening.

Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what youre feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they areneedless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. Were not meant to live in isolation. But a strong support system doesnt necessarily mean a vast network of friends. Dont underestimate the benefit of a few people you can trust and count on to be there for you. And if you dont feel that you have anyone to confide in, its never too late to build new friendships.

Make An Effort To Be Present

As your child transitions back to school, make every effort to be there for them, especially during the first few weeks. One way to do that is to try to be home more during the back-to-school time if that’s possible for you.

Right before school starts and during the first days back, try to make it a point to be available to support your child through this transition. If you work away from home, try to arrange your hours so that you’re able to drop your child off at school as well as be there after school if you can.

Alternatively, if you can’t be there, ask another trusted relative, friend, or caregiver to fill this role for your child. Leaving them an encouraging note in their backpack or calling them before they leave for school can help them feel more secure, too.

You can also plan a special time to do something fun together to celebrate after their first day. Giving them something to look forward to, while also honoring that going back to school is hard for them, can help them feel more at ease.

If you’re a stay-at-home parent, try to focus more on your child and put nonessential items on the back burner when they are home. Spend some time talking to your child about their day, such as what they liked and what they might have questions about.

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How Much Worrying Is Too Much

Worries, doubts, and anxieties are a normal part of life. Its natural to worry about an unpaid bill, an upcoming job interview, or a first date. But normal worry becomes excessive when its persistent and uncontrollable. You worry every day about what ifs and worst-case scenarios, you cant get anxious thoughts out of your head, and it interferes with your daily life.

Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder , a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.

If youre plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.

Create Tension To Release Tension

How To Relieve Stress And Anxiety Fast (Somatic Practice)

Progressive muscle relaxation helps with de-stressing by tapping into your mind-body connection. The idea is simple: Tense up your muscle groups one by onereally squeezing until theyre pretty tense for 30 seconds eachand then release them all at once. Try this five-minute tutorial via InsightTimer after your next Zoom meeting.

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How Can You Ease Back

Back-to-school anxiety is normal and understandable. Many kids may feel anxious about going back to school after a long summer break. Others may feel nervous about starting school for the first time.

Regardless of what the case may be, parents can help ease the transition back to school by being able to recognize the symptoms of stress and anxiety and implementing some creative strategies.

Ways To Help Lower Anxiety Naturally

Overcoming a challenge takes strength and courage, so its a good idea to show up nourished and well-rested. Heres how to help lower anxiety naturally.

Taking care of yourself is key. Research shows that after a good nights sleep 7-9 hours is ideal youre likely to feel less anxious and more confident. Physical activity during the day will help you sleep better, but you know that! Eating real, unprocessed food lean protein, whole grains, legumes, fruit, nuts, veggies, the occasional piece of dark chocolate! will keep your energy level on an even keel. Fast food and processed snacks cause spikes and crashes in blood sugar that can leave you jittery. Here are 6 natural cures for anxiety worth considering.

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Nutritional Strategies To Ease Anxiety

According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. Thats 40 million adults18% of the populationwho struggle with anxiety. Anxiety and depression often go hand in hand, with about half of those with depression also experiencing anxiety.

Specific therapies and medications can help relieve the burden of anxiety, yet only about a third of people suffering from this condition seek treatment. In my practice, part of what I discuss when explaining treatment options is the important role of diet in helping to manage anxiety.

In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve anxiety. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.

A diet rich in whole grains, vegetables, and fruits is a healthier option than eating a lot of simple carbohydrates found in processed foods. When you eat is also important. Dont skip meals. Doing so may result in drops in blood sugar that cause you to feel jittery, which may worsen underlying anxiety.

Squash The Uncomfortable Consequences Of Stress And Anxiety

5 Tips For Anxiety Relief [Infographic]

Like monsters under the bed, stress and anxiety are stealing the peaceful nighttime rest of nearly 70 million Americans. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general well-being. You can begin to squash the uncomfortable consequences of stress and anxiety by trying out these tips:

1. Remember: This Too Shall Pass.

Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress, and too much can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety. Although it’s uncomfortable, those negative feelings will pass. Fighting the anxiety can just make it stronger paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.

2. Learn How to Self-Soothe.

Self soothing techniques that reduce the stress response:

3. Check Your Diet.

An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.

4. Get Moving.

5. Get More Sleep.

Also Check: How To Recover From Post Traumatic Stress Disorder

Following Through With Treatment

  • 1Talk to your doctor about using stimulants appropriately. Although stimulant medications have proven to be highly successful in treating the symptoms of ADHD, this benefit does not come without cost. Stimulants have the power to cause or worsen existing anxiety symptoms.XResearch source
  • Some doctors say that the anxiety felt while taking stimulants happens as the body adjusts to the medication, and that symptoms should subside in the coming days and weeks. In any case, your doctor can also prescribe a non-stimulant in conjunction with a selective serotonin reuptake inhibitor for people who cannot tolerate stimulant medications.
  • Another option is to take medication to treat one of the disorder and manage the other with behavioral and lifestyle changes.
  • 2Try therapy if it helps. Attempting to treat either ADHD or anxiety with medication only may not demonstrate optimal results. In most cases, patients must consider global lifestyle changes in addition to other professional treatments, such as behavior therapy.
  • Behavior therapy is a treatment approach facilitated by a pediatrician, school psychologist, or other mental health provider to improve the more subtle symptoms of ADHD. A structured program is developed that uses rewards and consequences to improve skills and eliminate undesirable behavioral patterns.XResearch source
  • Nutritional supplements may also reduce symptoms. Consider taking a 100% vitamin and mineral supplement daily.
  • Emotional First Aid Kit

    An emotional first aid kit can provide an immediate, although temporary, positive effect on the way we think and feel. Having an emotional first aid kit readily available can help people who are struggling with symptoms of depression, anxiety, low self esteem, or other mental and emotional issues.

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    How To Manage Your Anxiety And Stress

    Its totally normal to feel anxious from time to time, but there are lots of things you can do to feel a bit better. Remember: theres a difference between feeling stressed every now and then, and experiencing ongoing anxiety. If the anxiety is starting to take a toll and you’re looking for ways to deal with it, consider talking to a mental health professional. Get started and learn how to deal with stress and anxiety.

    Are There Preventive Measures That May Help To Stop Anxiety Twitching

    How to Relieve Stress And Anxiety – Tips for Ways to Manage Stress

    One way you can help prevent anxiety twitching is to help prevent anxiety in the first place.

    Other preventive measures prevent the twitching itself, while some measures help prevent both anxiety and twitching more generally.

    To help stop anxiety twitching:

    • Eat a healthy diet. Having the right amount of salt and micronutrients makes your muscles less likely to twitch. A healthy diet can also help reduce anxiety.
    • Get 7 to 8 hours of sleep per night.
    • Avoid energy drinks or caffeine. They can make both twitching and anxiety worse.
    • Get regular exercise. It helps reduce anxiety and tones your muscles, which makes them less likely to twitch.
    • Drink water. Dehydration can lead to mild anxiety and make muscles twitch.

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    How To Stop Feeling Anxious Right Now

    While itâs normal to get nervous about an important event or life change, about 40 million Americans live with an anxiety disorder, which is more than the occasional worry or fear. Anxiety disorders can range from a generalized anxiety disorder , which is intense worrying that you canât control, to panic disorder — sudden episodes of fear, along with heart palpitations, trembling, shaking, or sweating.

    For those with an anxiety disorder, itâs important to look into strategies that can help manage or reduce anxiety in the long term, like talk therapy or medication. But everyone can benefit from other ways to reduce stress and anxiety with lifestyle changes such as eating a well-balanced diet, limiting alcohol and caffeine, and taking time for yourself.

    Plus, there are steps you can take the moment when anxiety starts to take hold. Try these 10 expert-backed suggestions to relax your mind and help you regain control of your thoughts.

    Try The File It Mind Exercise

    The File It technique works particularly well if youre lying awake at night thinking of all the things you have to do or havent done, or if youre rehashing something that happened during the day.

    These are the steps for performing this exercise:

  • Close your eyes and imagine a table with file folders and a file cabinet on it.
  • Imagine yourself picking up each file and writing down the name of a thought thats racing through your mind for example, the fight you had with your spouse, the presentation you have to give tomorrow at work, or the fear you have of getting sick with COVID-19.
  • Once the name is on the file, take a moment to acknowledge the thought and how important it is to you. Then, file it away.
  • Repeat this process with every thought that pops into your head until you start to feel calmer
  • The idea with this exercise is that youre taking a moment to name your triggers, examine them, and then consciously put them aside with a deadline to tackle them later. In other words, youre validating your own feelings and making a plan to deal with them, one by one, when its a better time.

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